Whoever was right we've now added the best part of 20 minutes to my bedtime ritual, which once used to consist of just going to bed.

The bedtime ritual takes an hour or more.

Many have evolved their own bedtime rituals, such as snuggling before sleep, and have little signals for when they want affection, to talk or to be left alone.

Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt.

The true meaning of bedtime snack would have been preserved.

Don't fancy seeds as a bedtime snack?

Set an early bedtime four times a week and make sure they stick to it.

So, if, over the past fortnight, you typically had six hours' sleep per night, despite an early bedtime, and you need to rise at 7am, set your bedtime at 1am.

We should give the compulsive, stay-up-all-night, spend-the-rent-money types the equivalent of early bedtimes.

Use of blue-blocking goggles the last hours before bedtime has also been advised for people who need to adjust to an earlier bedtime, as melatonin promotes sleepiness.

Failed tactics to sleep at earlier times may include maintaining proper sleep hygiene, relaxation techniques, early bedtimes, hypnosis, alcohol, sleeping pills, dull reading, and home remedies.

Aim for at least seven hours a night and try to keep a regular bedtime.

They were better at languages, reading and maths than those who did not have a regular bedtime routine.

A regular bedtime will also help.

Just having a regular bedtime routine, going to bed when you feel tired and getting up at the same time every day will help.

How often do you have so many things to do that you go to bed later than your regular bedtime?